Ever looked in the mirror and wondered why some people seem to have that lifted, rounded shape at the top of their glutes? That little “shelf” look comes mostly from the upper glute muscles, especially the gluteus medius.
These muscles don’t just make your backside look more sculpted. They play a huge role in balance, hip stability, and even how comfortable your lower back feels. Weak upper glutes can leave other muscles doing more work than they should, which often leads to tight hips, sore knees, or an achy back.
Training this area doesn’t require anything fancy. What matters is picking the right exercises and doing them with good form. A handful of focused moves, done a few times a week, is enough to build strength, stability, and shape in the upper glutes.
In this blog post, you’ll learn…
- Why the upper glutes are worth targeting
- 6 effective moves that strengthen and shape the glute shelf
- A quick routine that puts them together
- Simple progressions to keep making gains
Strong glutes look good, sure. But more importantly, they help you move better, feel more stable, and stay injury-free.
Why Focus on the Upper Glutes?
Most people think of the glutes as one big muscle, but they’re actually a group. The gluteus maximus is the largest and most well-known. It handles power moves like squats and hip thrusts. The upper portion, mainly the gluteus medius, often gets overlooked, yet it’s just as important.
Stronger upper glutes mean better hip stability. They help keep the pelvis steady when walking, running, or climbing stairs. This stability carries over to better balance and smoother movement overall. When the glute medius is weak, the hips can tilt or wobble, and that puts extra stress on the knees and lower back.
There’s also the aesthetic side. Training the upper glutes creates more lift and roundness at the top of the backside. That’s where the term “glute shelf” comes from. Developing this area not only improves shape but also balances out the look of the entire lower body.
Focusing on the upper glutes is practical too. A few targeted moves slip easily into most workouts, and they don’t take much time. The payoff is both functional and visible, which makes the effort worth it.
6 Best Moves That Target the Hard-to-Reach Upper Glutes
Now that you know why the upper glutes matter, let’s look at the exercises that strengthen and shape them. Each of these moves focuses on the gluteus medius and surrounding muscles. Together, they create balance, lift, and stability. Take your time with the instructions and move with control.
1. Lateral Band Walks (Side Steps)
This move wakes up the side glutes right away. Place a loop band just above your knees or around your ankles. Bend your knees slightly and step sideways, keeping steady tension on the band. Never let your feet snap together. Take 10 to 15 small steps in one direction, then go back the other way. Start with 2 rounds. If you don’t have a band, try side lunges or lateral leg raises instead.
2. Side Plank Hip Abductions
This is one of the best bodyweight exercises for the glute medius. Begin in a side plank position, resting on your forearm and the side of your foot. From there, lift your top leg upward and lower it slowly. Aim for 8 to 12 lifts on each side. If this feels too challenging, modify by bending your knees in the plank or lying on your side and doing leg lifts.
3. Standing Hip Abductions (Band or Cable)
Anchor a resistance band at ankle height or use a cable machine if you’re at the gym. Stand tall with the band on one ankle and balance on the opposite leg. Lift the banded leg out to the side, leading with your heel. Pause briefly, then return with control. Do 12 to 15 reps per leg. Keep your torso upright to avoid leaning and make the glute medius do the work.
4. Contralateral Walking Lunges
Lunges already hit the glutes, but this variation makes the upper glutes fire harder. Hold a weight in one hand and step forward with the opposite leg. For example, hold the weight in your right hand and lunge forward with your left leg. This offset load forces the glute medius to stabilize your hips. Do about 10 lunges per leg. If space is limited, alternate stationary or reverse lunges instead.
5. Clamshells
Lie on your side with your knees bent and feet stacked. Keeping your feet together, lift your top knee open, then close it slowly. This motion mimics a clamshell opening and targets the side glutes. Do 12 to 15 reps on each side. To make it more challenging, add a band above your knees. Just avoid letting your hips roll backward as you open your knee.
6. Single-Leg Romanian Deadlifts
This is a balance and strength move in one. Stand on one leg with a soft bend in the knee. Hinge at the hips, letting your free leg extend behind you as your torso tilts forward. Lower until your back is flat and your hips are even. Push through your standing leg to come back up. Start with 8 to 10 reps per leg. If balance is tricky, hold onto a wall or chair for support.
These six exercises work the upper glutes from multiple angles. Some isolate the muscles directly, while others combine balance and strength for a bigger challenge.
Quick Upper Glute Routine You Can Start With
Now that you’ve seen each exercise on its own, it’s time to bring them together in a short and effective routine. This structure keeps things simple and easy to follow, even if you’re just starting out.
Begin by doing one set of each exercise in the order below. Rest for 60 seconds after the last move, then repeat the entire circuit two more times. Move with control and focus on keeping good form from start to finish.
Round Example
- Lateral Band Walks – 12 steps each direction
- Side Plank Hip Abductions – 10 reps per side
- Standing Hip Abductions – 12 reps per leg
- Contralateral Walking Lunges – 10 reps per leg
- Clamshells – 12 to 15 reps per side
Take a short break. (60 seconds of rest) Then repeat for 2 to 3 total rounds
However, if you’re new to doing exercise, you can simply start with 2 rounds. And once those feel solid, work up to 3 rounds before increasing reps.
This simple structure keeps things efficient and makes sure the upper glutes are trained from every angle.
How to Keep Challenging Your Upper Glutes
Once the routine starts to feel easier, that’s a sign your muscles are getting stronger. To keep making progress, it’s important to gradually increase the challenge.
First, try adding a few more reps to each exercise. For example, move from 10 reps per leg to 12 or 15. You can also add a full extra round of the circuit once three rounds feel manageable.
Next, consider slowing down the tempo of each rep. Instead of moving quickly, take three seconds to lift and three seconds to lower. This increases time under tension and forces the muscle to work harder.
Another helpful adjustment is to add resistance. A loop band around your thighs during clamshells or a light dumbbell for the lunges and Romanian deadlifts will make each rep more challenging. A loaded backpack works if you don’t have weights.
Finally, stay focused on the mind-muscle connection. Rather than just going through the motions, pay attention to the side of the glutes activating during each rep. This makes the exercises far more effective and improves muscle recruitment over time.
With small changes like these, your upper glutes will continue to get stronger, more stable, and more defined.
Stay Consistent for Lifted, Stronger Glutes
Training the upper glutes isn’t just about building shape. It supports better movement, steadier balance, and stronger hips overall.
These small muscles do a lot of work in the background, and when they’re stronger, everything from posture to walking tends to feel better.
This routine doesn’t need to be long or complicated to make a difference. A few focused moves, done consistently, are enough to strengthen and shape the glute shelf over time.
Stick with the basics, keep showing up, and let the results build from there.
Frequently Asked Questions
1. How often should I train the upper glutes?
Two to three times per week is a solid range. This gives your muscles enough time to recover between sessions while keeping the results consistent.
2. Can I build the upper glutes without using weights?
Yes. Bodyweight movements, resistance bands, and single-leg variations are more than enough to strengthen the upper glutes when done properly and with control.
3. What’s the difference between glute max and glute medius?
The gluteus maximus is the largest glute muscle and handles most of the power during exercises like squats and hip thrusts. The gluteus medius sits higher on the hip and plays a bigger role in balance, posture, and shaping the top part of the glutes.
4. How long does it take to see results?
Many people notice improvements in posture and muscle control within a few weeks. Visible changes to shape and lift tend to show after 4 to 6 weeks of consistent training.
5. Do these exercises work for both men and women?
Yes. The upper glutes are important for everyone, no matter the training goal. These exercises improve strength, stability, and shape across all body types.
